Hanging Knee Tuck

PT Will Duru’s Perspective

The hanging knee tuck is a great core exercise because it trains your abs while also challenging grip strength and body control.

I like this movement because it teaches you to control your pelvis and resist swinging. That makes it more useful than simply rushing through floor-based ab exercises.

It also builds strength for harder core movements such as hanging leg raises, toes-to-bar, and L-sits.

Add hanging knee tucks to your training if you want stronger abs, better core control, improved grip strength, and more confidence with bodyweight movements.

About PT Will Duru

PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.

Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.

Exercise Benefits

• Builds core strength
• Strengthens the lower abs
• Improves grip strength
• Develops body control
• Strengthens the hip flexors
• Supports pull-up bar progression
• Helps improve core stability

Why Train the Core?

Your core helps stabilise your spine, control your pelvis, and transfer force between your upper and lower body.

A strong core can help:

• Improve posture
• Support better lifting technique
• Improve balance and control
• Reduce unwanted body movement
• Support athletic performance
• Improve bodyweight strength
• Help protect the lower back during training

Core training is not just about abs. It helps you move better, lift better, and control your body under load.

What Type of Workout Does This Exercise Fit Into?

The Hanging Knee Tuck works well in:

• Core workouts
• Upper-body workouts
• Pull workouts
• Bodyweight training sessions
• Calisthenics programmes
• Athletic performance workouts
• Fat-loss circuits
• Functional strength programmes

It works well at the end of a session or as part of a core-focused circuit.

Sample Core Workout Programme

Beginner Core Workout

1. Dead Bug – 3 sets × 10 reps per side
2. Plank – 3 sets × 30-45 seconds
3. Hanging Knee Tuck – 3 sets × 8-12 reps
4. Side Plank – 3 sets × 20-30 seconds per side

Intermediate Core Workout

1. Hanging Knee Tuck – 4 sets × 10-15 reps
2. Reverse Crunch – 3 sets × 12-15 reps
3. Cable Woodchop – 3 sets × 10-12 reps per side
4. Plank Shoulder Tap – 3 sets × 20 taps
5. Side Plank – 3 sets × 30-45 seconds per side

12REPS Coach Recommendation

For most people, I would place Hanging Knee Tucks near the end of a workout.

A simple pull and core session could look like:

1. Cable Machine Lat Pulldown
2. Cable V-Bar Row
3. Rope Face Pull
4. Cable Straight Bar Biceps Curl
5. Hanging Knee Tuck
6. Plank

This gives you back and arm work first, then finishes with core control and grip endurance.

Frequently Asked Questions

Is the hanging knee tuck good for beginners?
It is better for beginners who already have some grip strength. If hanging is difficult, start with captain chair knee raises or reverse crunches.

What muscles does the hanging knee tuck work?
It mainly works the rectus abdominis, hip flexors, obliques, forearms, and grip muscles.

Should I swing during hanging knee tucks?
No. Keep the movement controlled and avoid using momentum.

How high should I lift my knees?
Lift your knees toward your chest while keeping your core braced and body stable.

How many reps should I perform?
Aim for 8 to 15 controlled reps.